I’ve been teaching these 2 poses in most of my classes lately — and assigning them as homework. With so many of you interested in home practice, this post will help you get started.

Advanced Iyengar teacher Lois Steinberg gave me the idea, and I wanted to test it out.

This sequence is short & sweet — but don’t let that fool you! The affects can be mighty: you will stretch your legs, strengthen your quads, release your lower back, lengthen the sides of your trunk, open your shoulders, and spread your hands.

And the mental benefit — well, you’ll just have to try it now, won’t you? Let me know!

Urdhva Prasarita Padasana(Upward Spread Feet Pose):

Lie down on your side with both buttocks on the wall.Roll over and swing your legs up the wall.Make sure your legs are centered in line with your trunk and head.